Kungakhathaliseki ubudala, ukutya kwansuku zonke kulungelelanise kwaye kunenzuzo kuwe. Ukongezelela, lo mlinganiso uphantsi komntu ngamnye, umfazi ngamnye kufuneka azinze ngokwakhe. Kodwa imigaqo eyisiseko yokutya okunempilo ikhona. Kungenxa yokugcinwa kwabo kwaye kukho ukutya okulula okulula kubasetyhini banoma yibuphi ubudala.
Ngoko, yintoni imigaqo ebalulekileyo yokutya okunempilo? Azininzi kwaye zonke zilula kwaye ziyaqondakala.
1. Ungalibali ukusela amanzi. Umzimba kuphela ogcweleyo unokusebenza ngokufanelekileyo. Isixa esaneleyo samanzi sisinceda ukuqeda izinto ezinobungozi kunye nenkunkuma. Phuza malunga neekitha ezingama-3 zamanzi ngosuku. Ngokukodwa imfuno yamanzi phantsi kweempahla ezininzi ezikhulayo ehlobo, ngexesha lokutshisa.
2. Hlalani nidla ukudla kwasekuseni! Isidlo sakusasa siyisidlo esibalulekileyo. Esi sisitya sokuqala emva kwekhefu lokuhlwa. Umele uyidle ngaphandle kweyure enye emva kokuvuswa. Ukutya kwasekuseni kufuneka kuqulethe: iprotheni enomsoco (i-cottage cheese), amafutha afanelekileyo (umzekelo, iimbewu zempompo), kunye nezixube (okusanhlamvu) kunye neziqhamo (izithelo) i-carbohydrates. Yesidlo sakusasa esinika amandla kwaye ikhawuleze imetabolism.
Nceda nceda! Umzimba wethu "ulungiswe" ukuba ukuba ula ukudla kwasekuseni - yonke imihla uya kulamba. Nokuba udla ngokuqhelekileyo. Ngoko ke, ukula ukudla kwasekuseni kuyindlela efanelekileyo yokutya ngokutya.
3. Musa ukuphepha i-carbohydrates. Ngamanye amaxesha abesifazana, i-carbohydrate zifana nokufumana ubunzima. Oku kubi. Ii-carbohydrates ziyadingeka ngumzimba kwaye ayikwazi ukutshintshwa kunye nayiphi na enye izondlo. Ziyimithombo kuphela yombono wengqondo. Ziyakwazi ukwahlula zibe zilula kwaye zinzima. Olu bunzima bee-carbohydrates, ezifana nezityalo, isonka esipheleleyo, i-oatmeal. Ezi zokutya zingaba yinxalenye yesidlo ngasinye. I-carbohydrates elula ezifana neziqhamo okanye ubusi ziyanceda.
Nceda nceda! Ii-carbohydrates kufuneka zibe kwisidlo sethu, kodwa kuphela kusasa okanye emini. Unokuzifaka ngokukhuselekileyo kwiitya zokuqala ezimbini - ikusasa okanye isidlo sasemini. Oku kunikwa ukuba udla amahlanu ngamaxesha kwaye unokutya okulungileyo. Akufanele udle iziqhamo ngokuhlwa.
Into ephambili malunga nezondlo
• Ukungabikho kwiprotheni kukunciphisa umzimba wakho. Kuzo zonke izicubu zomzimba weprotheni zikhoyo. Ukuba awuboneleli ngeprotheni eyaneleyo ekudleni kwansuku zonke - umzimba uqala 'ukuthatha', umzekelo, kwiimisipha. Kwaye unesisipha esincinci, unonophelo lwe-metabolism yakho, kwaye uqala ukufumana ubunzima. Ngaloo ndlela, ngexesha lesidlo ngasinye esihamba nathi emini, kufuneka sidle iprotheni. Imithombo ephambili yeprotheni ibisi okanye i-cottage cheese, i-kefir, inyama ephilileyo, intlanzi, amaqanda.
• Ngaphandle kwemifuno, "utshala" isisu sakho. Imifuno iqukethe ii-fibers kunye nama-antioxidants anceda ukunciphisa amanqanaba e-triglyceride egazini, ukuncedisa ukulwa nendlala, ukukhuthaza ukuxhatshazwa, ukuhlambulula umzimba wezinyithi ezinzima, izinto ze-carcinogenic, unceda ukudibanisa i-hydrochloric acid kwisisu.
Nceda nceda! Ukusuka kuma-20 ukuya kuma-40 amagremu e-fiber ngosuku kukufaka isandla ekulahlekeni kwesisindo.
• Amafutha ayimfuneko - ayingomnye wezondlo ezibalulekileyo. Ngelo xesha, kubalulekile ukwazi ukuba uluphi uhlobo lweoli kunye neyiphi idilesi efanelekileyo kuwe. Amafutha asetyeni ekudleni kwakho kufuneka avele kwimithombo efana neentlanzi, imbewu yelanga, iimbewu zempompo, kunye nakwamantongomane. Iimilinganiselo zikwa-oyile-ezingagqitywanga, i-sunflower egxininciweyo ebandayo, umnquma okanye i-linseed. Yidla kuphela ngezinye izihlandlo, ezincinane kakhulu, iifati zezilwanyana, ezifana nebhekoni. Ngokumodareyitha, "gxobhoza" kwibhotela. Gwema ukutya okuqukethe ama-trans, njengama-chips, ii-hamburgers, iifriji zaseFransi, imiqulu ehlanganisiweyo, i-muffins kunye namaqebelengwane.
Ukutya emva kweminyaka engama-20
Unamandla amaninzi, uhlala ngokunyakaza, kunye nomzimba wakho unokukwazi ukujamelana nokutshisa kwamafutha. Ingxaki inokudala kuphela ukuphulwa kwemvelaphi ye-hormonal okanye ukukhuseleka komzimba. Kule minyaka unomfanekiso omhle, intliziyo enempilo kunye namathambo aqinile. Iziko zibuyiselwa ngokukhawuleza emva kokuzivocavoca umzimba, uxinzelelo kunye nobusuku bokulala. Akufanele ulahlekelwe ngumthamo omkhulu ngokuxosha ama-candi okanye uhlale phambi kweTV ngeentsuku.
Jonga ukutya
Ukuba ukhathele - udla i-tsholeta kunye neesekese, kwaye phantse uvakalelwa ngathi uye wanda amaphiko. Kodwa oku kukukhohlisa. Umphumo uphila ixesha elifutshane, kwaye ngokubuyisela - ukuxuma okubukhali kwi-glucose yegazi kunye nokuzuza ubunzima. Funda indlela yokuhlela imenyu yakho yemihla ukuze ukwazi ukuhambisa zonke izondlo kumzimba. Ngaphandle koko, uya kuba phantsi kokunciphisa umzimba. Uza kuqala ukuphucula ngokuphindaphindiweyo kwaye "uthabathe" izifo ezahlukeneyo.
Nikela ngomsebenzi okwenziwe ngokomzimba
Nangona ungasweleki amandla okuhamba, kodwa akusoloko umsebenzi uqondwa kakuhle. Musa ukuthatha uhambo lokuthenga, njengendlela yokusebenza ngokomzimba. Yenza rhoqo umzimba kwaye wenze imidlalo oyithandayo. Kuphela oku kunokukuqinisekisa ukuba ungumfanekiso omhle kunye nempilo entle.
Xa unesisindo esininzi, khusela kwi-anemia
Ukuba unesiqhelo sokuya esikhathini - oku kunokukhokelela ekudleni kwegazi. Ukutya okulula, okulungileyo kuza kunceda ukuwuphepha. Kule minyaka, unokuba usengozini yokukhulelwa kwegazi. Oku, njengokulawula, kudibaniswa namaxesha anzima. Ngaloo ndlela, ekudleni kwakho awukwazi ukwenza ngaphandle kwenani elaneleyo, i-vitamin B 12, iiprotheni kunye ne-aclic acid. Yintoni efanelekileyo kuwe kule meko? Imenyu kufuneka ibe yiprotheni yansuku zonke (amaqanda, inyama). Kanye ngeveki, yidla isibindi, i-steak. Qinisekisa ukuba udla i-grains epheleleyo, imifuno kunye neziqhamo ezinezithambile C.
Imenyu yesampula kunye nokungabikho kwintsimbi ecacileyo: Isidlo sakusasa - i-oatmeal neerin, i-yogurt ephantsi kunye ne-cottage cheese. Isidlo sakusasa sesibini si-apple. Isinkwa se-tomato, isitya segazi, iifatata, i-vinaigrette kunye ne-sauce, iglasi ebomvu iwayini elomileyo. I-Tea - i-cocktail yogurt kunye nekhukhamba. Ukutya isidlo - isaladi enesibindi sesibindi, isonka sangqolowa esipheleleyo.
Ukulawulwa ngempumelelo kweedpes
Kule minyaka, i-herpes yinkinga eqhelekileyo. Isondlo esifanelekileyo siya kunceda ukulwa nalo. Kuya kunceda ukunyanzelisa umzimba, kwaye ngenxa yoko, ukuphelisa iingxaki ze-herpes. Yintoni ebaluleke kakhulu kuwe? Umthombo wemvelo wevithamini C yi-citrus, iklabishi, i-parsley, i-cranberries, i-pepper ebomvu, i-dog rose, itiye eluhlaza. Iipropati ezixabisekileyo zinegalikhi kunye nobusi.
Imenyu yesampula: Ikusasa lokutya - ikhofi kunye nobisi nobusi, i-cottage cheese, iklabishi, i-watercress, israshi. Isidlo sasekuseni sesibini isaladi ye-grapefruit, i-white cheese kunye namantongomane. Isidlo - isobho segaliki kunye ne-croutons, i-croup, isaladi kwiinqatyiweyo ezigayiweyo ne-teaspoon yembewu yelanga. Ngomso emva kokuhlwa-ml ml 200 ml juice multivitamin. Ukutya kwesidlo - iiflets of pollock, isipinashi, igalikhi, ilayisi e-brown.
Ukutya emva kweminyaka engama-30
Ngoku uye uvule kwimisebenzi yakho kunye nobomi bobugcisa. Ngaba waba ngumama, waqaphela izicwangciso zakho eziphambili. Ubomi ngokukhawuleza noxinzelelo kufuna ukutya okukhethekileyo. Ubomi bakho buzaliswe imisebenzi emininzi, ubugcisa okanye intsapho, ngamanye amaxesha ngamanye amaxesha ngexesha elinye. Ngokuqhelekileyo udla ngokukhawuleza, nangona ngoku akukho konke okufunayo. Umzimba wakho udinga i-zinc ngaphezulu. Ubunzima bokucacisa ubomi, uxinzelelo kunye nokukhathala kunokukhawuleza ukuchaphazela ukubonakala kwakho. Ubumba obumhlophe, izibonda ezimnyama ngaphantsi kwamehlo, inqwaba yezipikili ... Ukuba le ngxaki yakho, ngoko uzalise ngokukhawuleza ukugcina umzimba we-zinc. Ukungabikho kwaso kubangela ukuba iinwele ziba brittle, iikhonkwane ziyakwazi ukuhlambalaza, kwaye isikhumba sikhula imibimbi yamandulo kunye nezinye iziphoso.
Ukuba iinwele kunye nezipikili ziphilile
Ukwenza oku, kufuneka ulandele imigaqo-siseko yokutya. Ukubuyisela ukunyaniseka kwesikhumba, ukunika amandla iinwele kunye nezipikili, kufuneka ulandele ukutya okulula kubasetyhini, abacebile kwi-zinc. Susa ubuncinane ukusetyenziswa kwe-caffeine, utywala kunye neesekese. Yintoni efanelekileyo kuwe? Yidla i intlanzi zaselwandle, i-shellfish, i-herring, ukuba unayo ithuba-kunye ne-oysters. Kodwa imithombo emihle ye-zinc nayo i---product-maqanda, ubisi, isonka esipheleleyo, imbewu yeengqungquthela, i-nut, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, i-garlic kunye no-anyanisi.
Imenyu yesampula: Isidlo sasekuseni - inqanawa yokutya yengqolowa kunye neeshizi zebhokhwe, i-juice ye-grapefruit. Isidlo sakusasa sesibini sisilwane se-herring ne-anyanisi. Ilayisi, i-fish, i-fish, i-pumpkin imbewu, isaladi yeselmari kunye ne-yogurt elula. I-snack - cottage ushizi kunye neentonga, itiye ye-ting. Ukutya kwesidlo - isaladi ene-shrimps, isonka sesonka esipheleleyo.
Indlela yokubuyisela isibalo esincinane emva kokukhulelwa
Imigaqo yokutya ixhomekeka kwezinye izinto. Ukuba uthe wagqiba ukuncelisa, ungadla i-1300-1500 khalori kwisondlo. Ngoko uya kulahlwa malunga ne-0.5-1 kg ngeveki. Phuza 2-3 ilitha yamanzi okanye itiye yemifuno ngaphandle kweshukela. Yintoni efanelekileyo kuwe? Inyama enomzimba kunye ne-cottage cheese, intlanzi kunye namaqanda, imifuno egalelwe okanye eyisiqhamo, iziqhamo ezincinci ezincinci, isinkwa esimnyama, i-oat flakes, irayisi ebomvu, ioli yeoli.
Imenyu yesampula: Isidlo sakusasa - i-white cheese e-anyanisi eluhlaza, utamatisi, ii-2 zeesonka zesonka esipheleleyo. Isidlo sakusasa sesibini - isaladi yesithelo - 100 g yeebhanana, ii-apula, ii-orang, imbewu yeetetranser. Isidlo - i-turkey fillet, i-3 tablespoons irayisi e-brown, i-saladi yesilimo esidliwayo esinamagatsha anamanzi kunye ne-pepper. I-snack - kefir 2%, isaladi kwimifuno. Ukutya isidlo - i-pancake nge sipinashi kunye nepilisi elimnandi.
Ukutya emva kweminyaka engama-40
Ngokuwa kwezinga le-hormone yesondo, ingozi yemilenze ye-varicose nesifo sikashukela iyanda. Unomdla ngokubukela umzimba wakho utshintsho. Oku kungenxa yokuba imfuno yomzimba yamandla ingancipha kwixesha lakho ukuya kwi-1 / 4. Ukongeza, imilenze emininzi nangaphezulu ayithobeli. Emva kosuku olunzima "baba nzima" kwaye bavuvuka. Emva kweminyaka engama-45 okanye ngaphezulu, ukuguqulwa okumangalisayo kulindele. Kodwa unokwenza le nkqubo ibe yinto enandiphayo kwaye ingakhathazeki.
Yintoni eluncedo kuwe? Into ephambili - i-vithamini engaphezulu. Isiseko sokutya sakho kufuneka sibe ngokutya ezizityebi kwi-antioxidants kunye ne-vitamin C, E kunye no-A. Ziyakhusela izifo ezigugu kunye nokuguga komzimba, okukhokelela kwii-radicals eziyingozi. Okwesibini kubaluleke kakhulu - i-carbohydrates. Ukuze umzimba wakho uphendule ngokukhawuleza i-glucose ukusuka ekutya ukuya kumandla, okwangoku ufuna inkxaso. Ukunciphisa ukungena kwe-carbohydrates efana nofana iswekile, iilekese kunye neziphuzo ezinomsoco. Bayibeke ngokutya okupheleleyo kunye nemifuno eluhlaza. Kuya kuba lula ukulawula ukutya okuninzi.
Indlela yokuqinisa izitya
Imigaqo yokutya okulungileyo kwimithambo yegazi: ugweme ukutya okunesondlo, umgubo - oku kukukhokelela ekuhlaleni kwegazi. Ukuphelisa isonka kunye neengqumbo. Ityuwa ikhuthaza ukugcinwa kwamanzi emzimbeni, ngaloo ndlela ukuvuvukala kwemilenze. Yintoni efanelekileyo kuwe? Ukutya kwakho kufuneka kube yizityalo kunye nemifuno enotye kwi-fiber kunye namavithamini. Phuza i-juice ye-currant emnyama, i-chokeberry, i-rosehip, itiye. Yidla i-pepper ebomvu, iklabishi, i-parsley, i-grapefruit kunye ne-kiwi.
Imenyu yesampula: Isidlo sakusasa - isonka se-rye, ushizi onobomvu obomvu. Isidlo sakusasa sesibini sisaladi kunye negrapefruit kunye ne-avocado, yogurt elula. Isidlo - isobho se-broccoli kunye nenkomo, i-patme ephelele kunye ne-pasta, ihluma i-Brussels. I-juice-juice ephuma kwi-currant emnyama, i-cottage cheese. Ixesha lesidlo sesaladi ye-lentils kunye nepilisi ebomvu.
Ngezinga eliphezulu leswekile legazi
Imigaqo yokutya: idla amahlanu ngamaxesha rhoqo, nganye iiyure ezintathu. Nika i-candy, ushukela, utywala, isithelo esivuthiweyo, isonka esimhlophe. Gwema iziphuzo zelanga. Yintoni efanelekileyo kuwe? Yidla okanye isonka esivela kumgubo opheleleyo. Hlanganisa rhoqo kwimenyu yerayisi ebomvu, ipasta ye-pasta yonke, iparaji eninzi. Nciphisa ijusi ngamanzi. Yidla i grapefruits.
Imenyu yesampula: Ikusasa lokutya - i-yogurt ecacileyo kunye neesibini zomtya wesonka esisisigxina kunye neentlanzi. Isidlo sakusasa sesibini sisisi sinamatato, i-cottage cheese. Isidlo - isobho se-broccoli kunye nama-croutons, ama-cutlets kunye ne-porridge ye-buckwheat ne-saladwe ye-carrot kunye nembewu. Kwisiqingatha sesibini sosuku - iziqwenga ezimbini, isonka esiqhenqileyo, ukhukhamba. Ukutya okudliwayo - i-pasta epheleleyo kunye nemifuno (zucchini, pepper, anyanisi, utamatisi).
Ukutya emva kweminyaka engama-50
Ngoku utshintsho ekudleni kwansuku zonke kunye nemisebenzi yomzimba kubaluleke kakhulu kwimpilo. Ngoko unokumisa ixesha kwaye ujabulele ifomu yakho enhle. Ngalo lonke ixesha elishumi lobomi bethu, amandla omzimba ayancitshiswa. Ukuntuleka kweentshukumo, ulahlekelwa yimisipha, umzimba uthatha iivithamini ezingabalulekiyo kunye neemaminerali ezibalulekileyo, ulusu lulahlekelwa ngumswakama kunye nokunyaniseka. Kodwa amathambo namalungu asemngciphekweni. Yintoni eluncedo kuwe? Kakade - i-calcium. Emva kokumisa umva, ngenxa yokungabi nalutho lwesitrogen, ukutshatyalaliswa kwe-calcium ngomzimba wakho kuya kuba ngu-10% obuthakathaka. Ukongezelela, ngenxa yesifo se-metabolic, i-vitamin D iyimfuneko ukufaniswa okuchanekileyo kweli nqaku. Ngaloo ndlela, ekudleni kwakho kufuneka kubekho ubisi kunye nemveliso yobisi. Lo ngumthombo omkhulu we-calcium ngamathambo. Ufuna amafutha afanelekileyo. Emva kweminyaka engama-50, ingozi ye-atherosclerotic lesions iqala ukwanda. Oku kungenxa yokuncipha kwinqanaba le "cholesterol" ye-HDL. Ufikile ngexesha "elibi" le-LDL cholesterol. Ukuze le nkqubo ichaphazele intliziyo, zama ukutshintsha amafutha ezilwanyana kunye nemifuno.
Indlela yokuqinisa amathambo
Umgaqo oyintloko wokutya: imenyu kufuneka ibe ne-calcium eninzi. Umthamo wemihla yeli qakala ngu-1000 mg yabasetyhini, ngexesha lokudlulela kwimizi - 1300 mg kunye ne-1500 mg ngokulahlekelwa kwesisindo. Musa ukulibala malunga ne-vitamin D. Yintoni enye into enhle kuwe? Isiseko sesondlo sakho kufuneka sibe ngumso kunye nemveliso yobisi, kunye neshizi. Umthombo omuhle we-vitamin D ngamaqanda, iintlanzi ezinamanqatha, isibindi.
Imenyu yesampula: Isidlo sakusasa - isinkwa esibomnyama, ushizi we-cream kunye negalikhi kunye neetatayi. Isidlo sesibini sakusihlwa si-kefir, i-apula. Isidlo - isobho se-broccoli, i-pearl yebhanki, inyama ye-pike e-roast, i-sauerkraut ene-teaspoon yembewu yelanga. I-snack - pudding ngeeseksi ze-soy. Ukutya isidlo - i-mackerel, i-pepper, iglasi yebisi.
Ngezinga eliphezulu le-cholesterol
Ufanele utshintshe ukutya kwakho ukuba izinga lakho le-cholesterol egazini liphezulu. Inani elipheleleyo limele lingadluli kwi-200 mg / dl, i-LDL kufuneka ibe ubuncinane ngama-135 mg / dl kunye ne-HDL ngaphezulu kwe-50 mg / dL. Ukunciphisa i-cholesterol, ukutya kufuneka kusekelwe ekugatheni iifati zezilwanyana kunye netyuwa. Udinga ukutya rhoqo, kodwa kwiincinci ezincinci. Kulula ukutshintsha ityuwa kunye neengcingo zensimbi. Ngokumalunga nesidingo sokugcina ubunzima obunempilo, kufuneka unciphise ukusetyenziswa kweetyayi kunye noshukela kwifomu yayo ecocekileyo.
Yintoni efanelekileyo kuwe? Yidla i-cottage shiese okanye yogurt elula, kunye naluphi na intlanzi. Imveliso yamachiza ilungile kuwe, kodwa kufuneka uphephe amanqatha. Khetha ubisi oluncinci kuphela, i-yogurt kunye noshizi. Lungisa isobho semifuno ngaphandle kwenyama. Kwimenyu yemihla ngemihla, faka iziqhamo kunye nemifuno okanye ukutya okunotye kwi fiber ehlisa i-cholesterol. Kukulungele ukuzitya eziqhekezayo okanye ezitshisiweyo, kunye neoli yeoli.
Imenyu yesampulu: Ikusasa lokutya - isinkwa, i-yoghurt, inyama yenkomo, utamatisi kunye nomsila. Isidlo sakusasa sesibini isaladi yesithelo kunye nesiqingatha seqabile kunye ne-kiwi egqoke nge-yoghurt kwaye ifafazwe ngeshokoleta emnyama kunye noshizi. Isinkwa se-tomato kunye ne-pasta ye-wholemeal, i-salmon ebisiweyo, i-buckwheat, isaladi eluhlaza kunye ne-pepper. I-Snack - cheese kunye nekhukhamba. Ixesha lesidlo sinomsila omntsundu, ubhaka ngeapulo kunye nesinamoni.